Asleep in 60 seconds: 4-7-8 breathing technique claims to help you nod off in just a minute

Summary

The script introduces the 'four seven eight' breath, a relaxation technique beneficial for managing stress and anxiety. It involves breathing in through the nose for four counts, holding for seven, and exhaling forcefully through the mouth for eight counts. Practiced twice daily, this method can improve digestion, lower heart rate and blood pressure, and is more effective than prescribed anti-anxiety drugs. It's a cost-effective, equipment-free practice that can be utilized for better sleep and emotional regulation.

Takeaways

• 🧘 The script introduces the 'four seven eight' breath, a relaxation technique.
• 👅 It suggests a specific tongue position for this breathing technique, touching the tip of the tongue to the ridge behind the upper front teeth.
• 👃 The exercise involves inhaling quietly through the nose for a count of four, holding the breath for seven, and exhaling forcefully through the mouth for eight.
• 🤫 The breath should be inaudible on the inhale, and audible on the exhale, making a 'whoosh' sound.
• 🔄 The exercise starts with a full exhalation, followed by the breathing pattern, and is repeated for four cycles.
• 📅 It is recommended to practice this exercise at least twice a day, with a maximum of four cycles at a time for the first month.
• 🚀 After a month, if comfortable, the number of cycles can be increased, but it should not exceed eight cycles.
• 💪 The exercise is meant to be slowed down as one gets better at it, with the main limit being the ability to comfortably hold one's breath.
• 🧠 It can be used to manage reactions to stressful triggers and cravings, and to aid sleep.
• 💊 Regular practice over months can lead to significant physiological changes, such as lowering heart rate and blood pressure, improving digestion, and serving as a powerful anti-anxiety measure.
• 🌟 The technique is time and cost-effective, requiring no equipment, and is highly recommended for its benefits.

Q & A

What is the 'four seven eight' breath technique?

The 'four seven eight' breath technique is a yoga-inspired breathing exercise that involves inhaling quietly through the nose for a count of four, holding the breath for a count of seven, and then exhaling forcefully through the mouth for a count of eight, making a 'whoosh' sound.

How should the tongue be positioned during the 'four seven eight' breath technique?

The tongue should be in a yogic position, with the tip touching the ridge of tissue just behind the upper front teeth, and maintained in this position throughout the breathing exercise.

What is the purpose of the 'four seven eight' breath technique?

The 'four seven eight' breath technique is used for relaxation, dealing with cravings, and promoting sleep. It also has physiological benefits such as lowering heart rate and blood pressure, and improving digestion.

How many breath cycles should be done in one session of the 'four seven eight' breath technique?

Initially, one should do at least two breath cycles, but never more than four at one time, especially for the first month. After becoming comfortable, the number of breath cycles can be increased up to a maximum of eight.

What is the recommended frequency for practicing the 'four seven eight' breath technique?

The technique should be practiced at least twice a day, and more frequently if desired, but with a maximum of four breath cycles in one session for the first month.

How long should one hold their breath during the 'four seven eight' breath technique?

One should hold their breath for a count of seven during the exercise, which is part of the inhale, hold, and exhale cycle.

What is the significance of exhaling audibly during the 'four seven eight' breath technique?

Exhaling audibly, with a 'whoosh' sound, helps to ensure a complete and forceful exhalation, which is part of the technique's effectiveness in promoting relaxation and other benefits.

Can the 'four seven eight' breath technique be used to manage reactions to stressful situations?

Yes, the technique can be used as a tool to manage reactions to stress by performing the exercise before reacting to a situation that triggers a strong emotional response.

What are the long-term physiological effects of regularly practicing the 'four seven eight' breath technique?

Regular practice can lead to significant physiological changes, including a lower heart rate, reduced blood pressure, improved digestion, and it serves as a powerful anti-anxiety measure.

How does the 'four seven eight' breath technique compare to anti-anxiety drugs in terms of effectiveness?

The script suggests that the 'four seven eight' breath technique is much more powerful than commonly prescribed anti-anxiety drugs, without the need for medication.

What are the advantages of the 'four seven eight' breath technique in terms of accessibility and cost?

The technique is accessible to anyone, requires no equipment, and is both time and cost-effective, making it a highly recommendable practice for stress management and overall well-being.